Archive for: February, 2017

Wednesday March 1, 2017

Cristy

“The time when there is no one there to feel sorry for you or cheer for you is when champions are made.”

Open Athletes: Rest / Recovery Day
20 minutes of Mobility work / ROM WOD
16 Minute Row/Bike with 15 Sit Ups/GHDSU every 4 minutes

Non Open Athletes:

A. 7x 1 Push Press + 1 Push Jerk + 1 Split Jerk

B. 21-15-9 (15 minute cap)
Front Squats @ 135/95
Burpees
Wallball

C. Accumulate 4 Minutes in a plank. Every time you break 15 Sit Ups

Warlock Weightlifting:
Sots Press – 5, 4, 3 (ascending weights)
Clean & Jerk – HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS)
Snatch – HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
Back Squat – 5×2 @80%

Accessory:
Weighted Back Extension – 3×10
Weighted Sit-Up – 4 x max
Crunch – 3 x max

Tuesday February 28, 2017

Dana
“You only grow when you push yourself beyond you perceived limits. When you demand more from yourself, you will get more.”

Open Athletes:

A. EMOM x 12
odd:3 Back Squats
even: 30 Seconds of Ring Dips

B. 7 Minute AMRAP
3-6-9-12-15-18 etc

Clean and Jerk @ 135/95 (must be in sets of 3 in order to count)
C2B Pull Ups

*Bonus
10 Minute EMOM
45 Seconds of Cal Bike
45 Seconds of Sit Ups

Warlock Weightlifting:
Technique Primer: Hang Muscle Snatch – 3×3
High-Hang Snatch – HS; 80%x1, 85%x1, 90%x1, 95%x1 (% of HS)
Power Clean + Power Jerk – HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1)
Snatch Pull – 100%x2, 105%x2, 110%x2, 90%x2

Accessory
Back Extension – 3×15
Standing Plate Twist – 3×15/side
Weighted Plank – 3 x 10-30sec

Monday February 27, 2017

Greg 17.1
“Be all in or get all out. There is no halfway.”
Open Athletes: You are responsible to submit your score on Games.CrossFit.com by 8pm. I would recommend doing it sooner in case there are any issues with the website.
A. EMOM x 10
Power Clean + Hang Squat Clean
B. Under 4 Minutes
25 T2B
50 Double Unders
21 Thrusters @ 95/65
Under 8 minutes
25 T2B
50 DU’s
18 Thrusters @ 115/75
Under 12 Minutes 
25 T2B
50 DU’s
15 Thrusters @ 135/95
Under 16 Minutes
25 T2B
50 DU’s
12 Thrusters @ 155/105
*Scaling Options
Option 1 – 45/35, 65/45, 85/55, 95/65
Option 2 – 75/55, 95/65, 115/75, 135/85
*Bonus*
14 Minute EMOM
odd: 15/12 Cal Row
even: 30 second max effort HSPU

Warlock Weightlifting:

Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
Snatch – HS; 2x(85%x1, 90%x1, 95%x1 @ % of HS)
Clean & Jerk – HS; 2x(85% x (1+1), 90% x (1+1), 95% x (1+1) @% of HS)
Front Squat – 2@80%, 2@85%, 3×2@ 90%

Accessory
Weighted Back Extension – 3×10
Hanging Leg Raise – 4 x max
Reverse Crunch – 3 x max

Sunday February 26, 2017

Warlock Ladies

If you are an Open Athlete who is in need of a make up or redo it will be from 12-1. My plan is to run 2 heats. 12:15, 12:40. This will give you time to warm up during open gym, get moving and get you an awesome score. Do not interrupt or interfere with the 10 or 11 am class in anyway.

Open Athletes – Today should be your rest day. If you need to move because your back, hamstrings are still tight see us for mobility work. If you want to move a little because thats what you normally do it’s during open gym. Ask coach he or she will tell you what you’re doing.

Non Open Athletes:

A. EMOM x 10
odd: 3 Front Squats
even: 6 Back Squats

3 Rounds –
0-2 Minutes – 25 Calorie Row / Bike

2-4 Minutes – 40 Sit Ups

4-6 Minutes – 100 Double Unders

Saturday February 25, 2017

Vienna

Great job on 17.1 to every single Warlock! What I’m most proud about isn’t the result, it’s the effort, it’s the camaraderie, it’s the community. To everyone from our sponsors, coaches, judges, everyone who helped clean up, this is a community event and it wouldn’t work or be special without each and every one of you. Great start to the 2017 Open season! See you guys in the AM.

*Please take note that yoga tomorrow is designed by Melissa to help you recover from today’s workout. Your body will thank you if you can make tomorrow’s class at 10 am before or after the WOD.

A. EMOM x 8
1 Pause OHS, 1 OHS

B. 3 RFT
30 Wallball @ 20/14
30 T2B
400m Run

Warlock Weightlifting:

Technique Primer: Tall Snatch – 3×3
Snatch – 70%x1, 75%x1, 80%x1, 3×1@85%
Technique Primer: Tall Jerk + Push Jerk Bnk in Split – 3 x (3+3)
Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) x 3
Front Squat – HS
-Weighted Back Extension – 2×10
-Ab Work of Choice – 3 sets

Friday Night Lights @ Warlock 2.24.2017

Please arrive by 5 pm for the athlete briefing. The first heat is schedule to kick off at 5:20. If you miss the athlete briefing you will miss tips, strategy and standards for the workout. You are responsible for knowing the standards of the workout. Throughout the day our team and myself will share our thoughts on the workout and dive deeper into this during this athlete briefing. Our goal is to have each of you get the best score possible. Overall this will come down to pacing, which we work on a lot. Focus on what you can control, have fun and I’ll see you guys tonight for 17.1 and an awesome week 1! Any issues with what is below please email e@warlockathletics.com

17.1 Premier Sponsor: Orthopedic Associates
Hospitality Sponsor – Cafe Deliicious

Heat 1 – 5:20 Athlete / Judge
Michelle R / CJ
Amy M / Natalie
Amanda T / Roz
Karen S / Ryan
Katie Y / Jim
Anita P / Kristen
Krysta W / Ashley
Cori W / Mike

Heat 2 – 5:45
Donna I – Chris Q
Claudia A – Ashley
Jen C – Ryan
Marilyn Z – Natalie
Kathy L – Tim
Steph K – Kristen
Debbie D – Mike
Miriam S – Jim
Dan L – Chris A

Heat 3 – 6:10
Ana P – Erik
Cristy R – CJ
Mariana P – Christine
Vienna C – Ryan
Lew T – Kristen
Val S – Ashley
Melissa P – DJ
Sara – Mike
Sue S – Jim

Heat 4 – 6:35
Marjorie C – Greg
Lindsay K – Chris Q
Roz L – K – DJ
Shannon R – Christine
Jennel H – Mike
Bethany D – CJ
Megan A – Jim
Deana B – Keith
Dana R – Tim

Heat 5 – 7:00
Ashley C – Jim
Meghan M – Greg
Kristen M – Natalie
Mel D – CJ
Fran N – Tim
Shannon KS – Chris Q
Kelly T – DJ
Peggy S – Mike

Heat 6 – 7:30
Bob C – CJ
Marshall B – Chris A
Karl Z – Ashley
Sonny D – Greg
Frank W – Ryan
Eric K – Sara
Kurt W – Kristen
Rob C – Natalie
Tim S – Cristy

Heat 7 – 7:55
Tommy C – Mike W
Jim C – Cristy
Tim B – Kristen
Chris Q – Ashley
Marcus O – Roz
Stiesel B – CJ
Heather R – Ryan
Max D – Natalie

Heat 8 – 8:20
Steven D – Mike
Jay V – Cristy
Lewis D – CJ
Cory V – Roz
Joe C – Kristen
Sam S – Christine
Samn – Sara

Heat 9 – 8:50
Harrison V – Natalie
Chris A – Tim
Ryan A – Jim
Chris R – Chris Q
Erik Z – Cristy
Greg L – Kristen
DJ S – Mike
Kyle T – CJ
Keith C – Sara

Thursday February 23, 2017


Join us tonight at 8 pm at Warlock for the live announcement of 17.1 with special thanks to our sponsor Fuel4Life. Come kick off the Games season by watching Brent Fikowski and Pat Vellner go head to head! Heats for Friday Night Lights will be up by Friday at Noon.

*If you are:

  1. Signed up but NOT going to be working out during Friday Night Lights
  2. Need alternative accommodations over the weekend
  3. Are a drop in

You must email e@warlockathletics.com by 8 pm on Thursday February 23, 2017.

Open Announcement Match-Ups and Locations
17.1: Brent Fikowski vs Pat Vellner in Montreal, Quebec
17.2: Kari Pearce vs Kristi Eramo in Columbus, Ohio
17.3: Scott Panchik vs Cole Sager vs Mat Fraser in San Antonio, Texas
17.4: Brenda Castro vs Brook Wells in Mexico City, Mexico
17.5: Katrin Davidsdottir vs Sara Signmundsdottir in Madison, Wisconsin

A. Snatches (stick to percentages, don’t be a peckerhead)
3×3@50%
3×2@60%
3×2@65-70%

B. 16 Minute EMOM
Min 1: 10 Bar Facing Burpees
Min 2: 20 Seconds of Double Unders
Min 3: 10 Up and Over Box jumps @ 24/20
Min 4: 40 Sec Cal Row / Bike

Warlock Weightlifting:

A. Power Snatch – 3×2@75%, 3×2@75%+

Technique Primer: Hang Muscle Clean – 3×3

  • High-Hang Clean + Power Jerk – 75% x 2(1+1) x 3, x 2(1+1)@75%+
  • Clean Pull – 93%x3, 98%x3, 103%x3, 85%x3

+ sets can be taken heavier if you’re feeling good.

1. Back Extension – 3×15
2. Jackknife – 3 x max
3. Weighted Planks – 3×10-30sec

Wednesday February 22, 2017

Open Athletes: Today is your rest / recovery day. The Open workout will be streaming live Thursday at 8 PM at Warlock thanks to our sponsors Fuel4Life. Feel free to come in, hear the announcement and watch Brent Fikowski and Pat Vellner go head to head. The Open workout 17.1 will be on Friday starting at 5 pm. Bring your friends, family and let’s have some fun on Friday Night!

If you have not signed up yet visit Games.CrossFit.com

Affiliate: Warlock CrossFit
Team: Warlock Athletics

Open Athletes:
A. 20 Minutes of Mobility

B. Rowing / Bike

5 Minutes on the rower/bike at conversational pace, 5 Minutes Rest
4 Minutes on the rower/bike at conversational pace, 4 Minutes Rest
3 Minutes on the rower/bike at conversational pace,

Non Open Athletes:
A. 8×3 Front Squats
B. 3 RFT
50 Air Squats
30 KB Swings @ 53/35
20 Wallball @ 20/14

Warlock Weightlifting:

Technique Primer: Sots Press – 5, 4, 3 (ascending weights)

  • Clean & Jerk – HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (% of HS)
  • Snatch – 70%x1, 75%x1, (80%x1, 85%x1, 90%x1) x 2
  • Front Squat – 6×3@75%

Weighted Back Extension – 3×10
Weighted Sit-Up – 4 x max
Crunch – 3 x max

Tuesday February 21, 2017


“The last thing you want to do is often the first thing you should do.”

A. Primer

1:30 of Double Unders, 1:30 Rest
1:00 of Double Unders, 1:00 Rest
:30 Sec of Double Unders

B. Back Squats

5×5 @ 75% Every 2 Minutes

C. AMRAP 3
15 Cleans @ 135/95
9 Burpees of Bar

AMRAP 3
12 Cleans @ 165/115
12 Burpees over bar

AMRAP 3
9 Cleans @ 185/135
15 Burpees over bar

then…. 2 Minute AMRAP T2B

*Bonus*

5 x 30 Calorie Row, 90 seconds Rest

Warlock Weightlifting:

Technique Primer: Hang Muscle Snatch – 3×3
A. High-Hang Snatch – 3×2@75%, 3×2@75%+
B. Power Clean + Push Jerk – 75% x 2(1+1) x 3, 75%+ x 2(1+1) x 3
C. Snatch Pull – 93%x3, 98%x3, 103%x3, 85%x3
*+ sets can be taken heavier if you’re feeling good.

Accessory:
1.Back Extension – 3×15
2.Standing Plate Twist – 3×15/side
3.Weighted Plank – 3 x 10-30sec

Monday February 20, 2017

Click Here to Sign Up For the Open!

Affiliate: Warlock CrossFit
Team: Warlock Athletics

Open Athletes: This is how I would recommend approaching this week:
Monday: Training
Tuesday: Training
Wednesday: Mobility / Rest Day
Thursday: Light Training
Friday: Open Workout 17.1

Thursday night we will watch the announcement of 17.1 live at Warlock starting at 8 pm Sponsored by our friends at Fuel4Life meal. If you want to come food will be provided by Fuel4Life. Bring a chair, protein shake, beverage and hang out while we watch the broadcast live. Friday by noon I will post your heat and time you will be completing 17.1 for Friday Night Lights. We will do an athlete briefing to discuss standards and strategy at 5 pm sharp. The first heat will go off promptly at 5:20.

A. 12 Minute EMOM
odd: 3 TnG Power Snatches
Even: 5 Muscle Ups

B. 14 Minute AMRAP
70 Double Unders
50 Wallball @ 20/14
30 Power Snatches (must be in sets of 3 or larger) @ 115/75
10 Muscle Ups

*Bonus*
5×20 Calories Assault Bike, 90 Seconds Rest

Warlock Weightlifting:

Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
Snatch – HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
Clean & Jerk – 70% x (1+1), 75% x (1+1), (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2
Back Squat – 6×3@80%

Accessory:
Weighted Back Extension – 3×10
Hanging Leg Raise – 4 x max
Reverse Crunch – 3 x max

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